Power Hour

 

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CROSSFIT

S,P &P Cycle: squat -pull – presspull –OFF

Power Hour
2x
15 power clean 115/75
45 du
15 push jerk
45 du

-5-

4-3-2-1 rope climbs
*400m run after each

-5-

2x
25GHD
20 cal row
15 FS 155/105

 

CSPORT

A. 3 sets:
10 strict press
15 tri ext

B. 3 sets:
10 bent over 2 arm rows
10 DBDL

C. 3 sets:
15 sit ups
:30 side plank each side

D. 3 sets:
15 thrusters
200m run

E. 3 sets:
15 box jumps
200m row

1.17

Happy Birthday Aaren!!

 

CROSSFIT

S,P &P Cycle: squat -pull – presspull – off

A –  Snatch
EMOM
1-4 – 75%
5-8 – 80%
9-12 – 85%

10-20-30-40-50
DB Snatch
*10 bbjo after each round

 

CSPORT

A. 10 min AMRAP
:30 battle rope
10 single arm rows each side
200m run

B. 10 min AMRAP
:45 plank
15 wall balls
200m row

C. 10 min AMRAP
:30 Superman hold
10 side bends each side
400m c2 bike

D. 10 min AMRAP
10 push ups
15 GHD sit ups
20 alt. Step ups 10/10

 

Pump Day

Happy Birthday Alexis!

CROSSFIT

S,P &P Cycle: squat -pull – PRESS-pull – off

A – Bench Press
5 sets of 3 @ 75%+

B – 12 Min AMRAP
10 Ring Dips
20 WallBalls

C – 3 sets

10 barbell curls
20 banded tricep extensions
30 Russian Twists

 

 

CSPORT

A. New strength cycle (week 1 of 4)
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps bench press
1 min max reps air squats

B. For time:

1k row

50 sit ups
50 lunges
50 double unders

800m run

40 sit ups
40 step ups
40 Russian kbs

2k c2 bike

30 sit ups
30 burpees
30 body rows

Tuesday Pyramid Scheme

 

CROSSFIT

S,P &P Cycle: SQUAT -pull – press-pull – off

A – Overhead Squat

Max for the day

B – 3 x 3 @ 75%

C – For Time
20 Hang Squat Snatch
40 OH Lunges
60 Cal Bike
40 OH Lunge
20 Hang Squat Snatch

 

CSPORT

A. EMOM X 12 min
1st: 100m run
2nd: 8-10 push ups
3rd: 15 goblet squats
4th: 40s plank

B. 21-15-9
Knees to elbows
Box jumps
Russian twists each side
400m run each round

C. 21-15-9
Seated overhead press
Ab wheels
RDL
400m row each round

Clean Week

 

CROSSFIT

S,P &P Cycle: squat -pull – press-PULL – off

A – Clean & Jerk

2 Cleans + 1 Jerk
Heavy Single (NOT tap n go)

B – 3 @ 70% of A

C  – 5 rounds for time
10 clean & jerks 135/95
10 burpees
10 pull ups

 

CSPORT

A. Every 3 min  x 3 sets

250/200m row

 

B. Every 3 min x 3 sets

10 weighted sit ups + 10 burpees

 

C. Every 3 min x 3 min

20/15 cal bike sprint 

 

D. 3 rounds:

10 bench press

15 kbs

20 lunges 10 each leg

400m run

You go, I go

 

CROSSFIT

S,P &P Cycle: squat -pull – PRESS– pull-off

A -Power Snatch+ Hang Squat Snatch+ Snatch Balance +OHS

B – Partner Nancy Relay

8 rounds for time (4 each)

Run 400m

15 ohs 95/65

 

CSPORT

10 rounds:
5 burpee pull ups
10 squats
15 sit ups

800m run or row

5 rounds:
10 KBS
20 lunges 10/10
30 Russian twists 15/15

800m run or row

1 round:
50 wall balls
50 good mornings, hands on hips
50 banded strict press

Press into the weekend

Another year older, another games qualifier for Ed! Breaking in the top 200 in the world!!

CROSSFIT

S,P &P Cycle: squat -pull – PRESS– pull-off

A – Push Press
Heavy Double

B – Max @ 70%

C – 15 Min AMRAP
12 Push Press 50% of A
12 Lunges ( front rack)
12 SDLHP

 

CSPORT

A. 3 rd:
row: 1k/750,/500m
Thrusters: 30/20/10
sit ups: 50/50/50

B. 3 rd:
run: big block run/400m/200m
box jumps: 30/20/10
Cal bike: 30/20/10

Triple Thursday

Jody Jody Jody… ONCE AGAIN, 50TH IN THE WORLD! WELL DONE!

Good things get better with age they say!

CROSSFIT

S,P &P Cycle: squat -pull – press- pull-OFF

1 Round for time
100 Scout Dubs
50 / 35 Cal Bike
25 Ring Dips

-5-

4RFT
5 Thrusters 155/95
5 Bar Muscle Ups

-5-

2 Rounds for Time
400m run
10 DB DL
10 DB Step ups

 

 

CSPORT

40 min running clock
ABCD are all 10 min AMRAPS
Begin each 10 min with 400m run/row buy inA. 10 bench press
10 pull ups
10 burpees

B. 10 goblet squats
15 sit ups
20 DUs

C. 10 KBS
1 min plank
10 curl to press

D. 10 cals
10 box jumps
10 dips

12.4 ish..

Great Job in the Open Darcie! 136 in the WORLD!! Moving on to qualifiers! May it be all the overhead movements!!

CROSSFIT

S,P &P Cycle: SQUAT -pull – press- pull-off

A –  OHS
Heavy Double

B – 1 Max Set @ 70%

C – For Time

30-20-10 @ 115/75
BS- FS- OHS
Pull-ups
Push Jerk – Push Press – Strict

 

 

CSPORT

A. 100 sit ups for time
*at the start, and every min, 5 burpeesB. 21-15-9
DB ground to OH
Box jumps

400m run

C. 21-15-9
Cal bike
:30 battle rope each round

400m run

D. 21-15-9
Body rows
Thrusters

400m run

Beach Season

 

CROSSFIT

S,P &P Cycle: squat -pull – PRESS– pull-off

A – Skill Work

B – FOR TIME

Run 400
30 T2B
Row 500
30 GHD
250 Dub
30 T2B
Row 500
30 GHD
Run 400

 

CSPORT

A. :40 at each x 4 rounds
Jumping lunges
Air squats
Plank

B. 12, 10, 8, 6, 4, 2
Seated OH press
Push ups

C. 12, 10, 8, 6, 4, 2
Wall Balls
Pull ups

D. 3 rounds:
30 Russian Twists 15/15
200m run
20 weighted sit ups
200m row